Workout Description
Metabolic Conditioning Prep:With an empty Barbell, review movements as:Deadlift—Hang Power Clean—Front Squat—Hang Power Snatch* Perform as many reps as needed to be moving well.Then, perform:3×6 Hang Power Snatches2×5 Front Squats2×4 Deadlifts* For each movement, have the last round be done at your working weight, then use that load for your first set of the next movement sets.* Then, get the load down to your Hang Power Snatch load for the start of the workout. Prep Bodyweight Movements-10 Jumping Pull-ups – don’t worry too much about the right height bar, just get Jumping and Pulling somehow10 Kipping Swings1-min. Handstand Hold5 Strict Pull-ups or scale to Jump to Negative5 Strict Toes-to-bars or scale to Attempts5 Strict HSPUs or 5 x Negative Lowers. Come down after each attempt.5 Chest-to-bar Pull-ups or Pull-ups5 Toes-to-bars or their workout modification5 HSPUs or their workout modificationMetabolic Conditioning:6-5-3-2-1Hang Power Snatches (135/85lbs)Chest-to-bar Pull-ups6-5-4-3-2-1Front Squats (155/115 lb.)Toes-to-bars6-5-4-3-2-1Deadlifts (225/155 lb.)Handstand Push-ups1-mile RunScore: Time to complete
Why This Workout Is Hard
This workout combines moderate-heavy barbell loads (225/155 deadlifts, 155/115 front squats, 135/85 snatches) with high-skill gymnastics movements (CTB pull-ups, toes-to-bars, HSPUs) in a descending rep scheme that creates significant fatigue accumulation. The 6-5-4-3-2-1 format means continuous work with minimal rest. Movement interference is substantial: grip fatigue from pull-ups affects deadlifts; shoulder fatigue from HSPUs affects snatches. The 1-mile run finish compounds lower-body and cardiovascular fatigue. Average athletes will struggle with gymnastics quality under fatigue and barbell cycling speed, requiring scaling or extended completion times (45-60+ minutes).
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total rep volume across three barbell movements and gymnastics skills demands substantial muscular endurance. Descending rep schemes (6-5-4-3-2-1) maintain fatigue accumulation without complete recovery.
- Endurance (7/10): The 1-mile run finale combined with sustained metabolic conditioning creates significant cardiovascular demand. Extended time under tension with minimal rest periods challenges aerobic capacity throughout.
- Power (7/10): Hang power snatches and hang power cleans are inherently explosive movements. The metabolic conditioning format requires rapid force generation despite fatigue accumulation.
- Strength (6/10): Moderate loads (135-225 lbs) with multiple reps per set test strength-endurance rather than maximal strength. Barbell movements require force production but aren't max-effort attempts.
- Flexibility (6/10): Overhead positions (snatches, HSPUs), deep front squats, and handstand holds demand moderate shoulder and hip mobility. Gymnastics skills require adequate range of motion for safe execution.
- Speed (6/10): Descending rep schemes encourage faster cycling and minimal transition time between movements. The 1-mile run adds speed element, but overall pacing is moderate rather than all-out sprinting.
Movements
- Jumping Pull-Up
- Handstand Hold
- Front Squat
- Hang Power Snatch
- Strict Handstand Push-Up
- Chest-to-Bar Pull-Up
- Toes-to-Bar
- Deadlift
- Run
- Kipping Pull-Up
- Handstand Push-Up
- Hang Power Clean
- Strict Pull-Up
Modality Profile
Workout contains 10 unique movements: 3 weightlifting (Hang Power Snatch, Front Squat, Deadlift), 2 monostructural (1-mile Run), and 5 gymnastics (Jumping Pull-ups, Kipping Swings, Handstand Hold, Strict Pull-ups, Toes-to-bars, Strict HSPUs, Chest-to-bar Pull-ups, Handstand Push-ups). Gymnastics dominates with 5 movements (50%), Weightlifting has 3 (30%), and Monostructural has 1 (20%).
